PRE: Movement Standards (Day 3)

WOD:  "Ellen" For Time: 3 Rounds:

-20 Burpees

-21 Alternating DB Snatches (50/35)

-12 DB Thrusters (2x50/35)

POST: 4 Sets: 14 Barbell OH Walking lunges, 14 V-ups, 250m Ski

PRE: Movement Standards (Day 2)

WOD: "Angie" For Time: -100 Pull-Ups -100 Push-Ups -100 Sit-Ups -100 Air Squats

POST: 5 Rounds: 1 Lap Heavy Farmer Carry, 5 Power Cleans, 4 Front Squats, 3 Shoulder to Overhead (Build to a heavy complex)

PRE: Movement Standards (Day 1)

WOD: Partner Day! “Billa” 25 Rounds for time:

-9 Wall Balls (20/14)

-6 Burpees

-3 Power Cleans (155/105)

*After Round 6, perform: 1 mile Run (together, 2000m Row/Ski)

POST: 4:00 Feet Elevated Plank